My chest is definitely lagging, and I’ve seen that this could be an alternative to the pause bench. Throw in heaps of flies (both cables and dumbbells: one provides tension at the top [cables], one provides a better stretch at the bottom [dumbbell]). How to Floor Press for Maximum Bench Press Strength - YouTube Train it 2-3x. All i had access to when i first started was dumbbells and a floor so yes it works, but it isnt ideal. The floor press is a relatively simple exercise to start doing, but a very difficult exercise to perfect. No. I would strongly suggest supplementing with the horizontal pressing work in the recommended routine in r/bodyweightfitness. Just like the bench press, there are dozens of very finite details you need to implement into your form and training protocols in order to truly maximize your performance.When comparing the floor press versus the bench press the most obvious difference is the lack of a bench in the floor press. My main chest movement is a dumbbell press, either flat bench or incline (most bodybuilders I follow adore the incline but I prefer flat). 14-20 working sets a week. I started off pressing 35kg/77lb dumbbells for 4 reps, and now I'm doing 37.5/82 for 10-12 reps. Once I hit a 4th set of ten reps then I progress up a dumbbell weight. Floor presses can make your bench press stronger as an accessory lift, but you need to train the full range of motion in a bench press to improve at it. There are several movements I would advocate for chest hypertrophy over floor press. Which would be better? The Floor Press actually predates the Bench Press. No more than 22. In regards to the exercises you've mentioned here: the floor press is very triceps dominant as the chest works hardest in the barbell bench press at the bottom, the portion of which the floor is cutting out; the pause bench would help develop a lot of power out of the bottom, but is not really a movement for hypertrophy more than it is a strength developer. At the time (2003) when I retired and for the first time was buying several tools with a shop in mind, I looked at the two Ryobi, and the Craftsman bench top drill presses. Why are you giving advice when you don't know the difference between a floor press and a push-up? At one time lifters attacked the lift with gusto, putting up some impressive numbers, including George Hackenschmidt's 361-pound strict floor press back in 1899. The Floor Press actually predates the Bench Press. Cookies help us deliver our Services. Bench Press —Which One Should You Be Doing?] The floor press is the original horizontal barbell press, even predating the bench press. I don't think the floor press or even the pause bench are really gonna build your chest that well if you feel it's "lagging" as in development. The floor press is typically used as an accessory exercise to improve the bench press… The floor stops the stretch you would get as you lower the weight. Do that for 6-8 months, What's the reasoning behind this? Less asshole answer - You'll need some kind of periodisation in your training, and you should almost certainly have more than one pressing movement in your microcycle. If you really want to build your chest, what did it for me, was dumbbell presses. The exercises are obviously similar. The floor press is not as good as the bench press for chest. The floor press is an upper body exercise similar to a bench press. Floor press is primarily an accessory for powerlifters addressing weak points in their bench. I started off pressing 35kg/77lb dumbbells for 4 reps, and now I'm doing 37.5/82 for 10-12 reps. Once I hit a 4th set of ten reps then I progress up a dumbbell weight. We all know the surface stuff – dumbbell pressing is cool because it encourages more stability at the shoulder and makes each side "pull its own weight," so to speak. I wouldn't substitute the bench for the floor press but it's a GREAT accessory, especially as a unilateral dumbbell movement. I would strongly suggest supplementing with the horizontal pressing work in the recommended routine in r/bodyweightfitness. Would it be a good alternative for the Bench Press when you don't have access to a bench? The exercises … Dips, single arm bench presses … The primary … The bench press is a gem of an exercise, allowing us to load the upper body with an insane amount of loading, increase muscle hypertrophy, and compete in competitions (powerlifting). Floor presses are a good way to break through a bench press plateau, add muscle to your upper body, or fix a weakness with your lockout. Because the range of motion is shorter than a traditional bench press, floor presses are good for overloading or for someone with shoulder injuries or limitations. Are your goals strength or aesthetics? Nothing is as good as the bench press for chest bench pressing more. Floor presses are popular … Press question mark to learn the rest of the keyboard shortcuts. I use floor press as a powerlifting assistance movement to overload my triceps. Because overhead press doesn't work chest. Does the floor press work the chest as much as the Bench Press? I looked around and couldn't find a thread on this. If you're already doing bench, why not just add some DB bench (flat or incline) and some heavy dips, or cable flies? level 1. Does the floor press work the chest as much as the Bench Press? Below is a great video demonstrating the bench press, how to perform it correctly, and more. Floor presses are awesome, and they'll hit your upper chest pretty well. That seems relatively low to cap off at. Since the midpoint of a bench press trains the muscles … Whether it's a floor press, flat bench, incline, standing press, Z press, or anything I've left out, having integrity at the elbow joint makes for a much more user-friendly pattern. A much better contraction in the chest at really any angle, decline being my personal favorite. Landmine press, incline DBs, various flies, dips, etc. All were nice and I thought any of them would fit; however, the new Ridgid tool line was just coming in and I got a sweet deal on a NIB Ridgid floor drill press … Press question mark to learn the rest of the keyboard shortcuts. 3 years ago. Unless you're thick AF, floor pressing generally limits ROM so there would be better options out there. People learned to bench a barbell off the floor before benches were even invented. Is this something I can use as a primary tricep mass builder then? New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I think you're confusing the floor press with a pushup. Look up dr mike israteal chest Hypertrophy guide. I hit 22-25 sets of chest per week and have noticed growth in the last few months. Having feet on the floor or legs extended while floor pressing is a matter of personal preference. [Related: Floor Press vs. Floor press for most people including me shortens the range of motion. Floor Press Alternatives. surely lessening the range of motion would be counter productive. Nothing is. The Floor Press vs the Bench Press. Bench press is an amazing chest builder because it's easier to progressively overload than dumbbells, but by improving reps (both in quality and quantity) on the dumbbell press you can achieve a similar outcome. While a bench press requires you to p… Use pre exhausting and the isolation sandwich technique. The floor press looks like a bench press with less range of motion. Over the course of months, you could cycle through some permutation of barbell benching, dumbell pressing at various angles, benching with specialty bars, floor press... New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. The floor press is similar to the bench press except rather than using a bench, it is done while lying on the floor. If you want a big chest like a bodybuilder, dumbbell pressing is the way to go; if you want overall strength and to move as much weight as possible, barbell press. I second this. The floor press is also a barbell/ dumbbell exercise. Just like rack pulls, they do help if youre lacking at the top half of a lift, but it isnt the same as a deadlift. Floor Press. Use pause IMO. People learned to bench a barbell off the floor before benches were even invented. Note, that for the sake of this article we are comparing the barbell bench press with the barbell floor press, for the sake of keeping things apples to apples … Would it be a good alternative for the Bench Press when you don't have access to a bench? 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